In his sophomore year of high school, Jim Labadie began lifting weights to get ready for the football season. “I trained my butt off and started to see results,” recalls Jim. “But I got greedy. I wanted more, so I worked harder. Next thing I knew I was getting weaker. What was once easy became harder than heck to do.”
Jim had believed “more is better.” Yet, there is such a thing as too much exercise. Today, Jim Labadie is owner of Achieve Fitness in Tampa, Florida, where he coaches other people on how to exercise properly. “You need to vary your training so that you aren’t always working out at a high intensity like I was,” he explains. “I was lifting three times a week, for one-and-a-half hours per session, and doing the same exact routine each time. When you overtrain, your body will defect on you and will no longer produce the desired result.”
Myth: “I can’t exercise for a long time every day, so I might as well not exercise at all.”
Truth: “The reality is, for the average person who’s getting little to no daily exercise, anything is better than nothing,” says Charles Stuart Platkin, founder and CEO of Integrated Wellness Solutions in New York City. “Just increasing your physical activity by a few minutes a day can help.”
The American College of Sports Medicine and the U.S. Surgeon General both recommend approximately 30 minutes of vigorous exercise three to five times per week for improving your general health. “Exercising for cardiovascular benefits can be achieved by training [at 70 to 80 percent of your maximum target heart rate] for as short as 20 minutes, three days per week over a four-to six-week period of time,” adds Gerry Green, director of Rider University’s fitness center in Lawrenceville, New Jersey.
Myth: “My muscles will turn to fat if I stop exercising.”
Truth: Nothing will change muscle to fat or fat to muscle. That’s because muscle and fat ore two different kinds of tissue. Muscle fibers look like spaghetti noodles. Fat cells resemble round globs of jelly.
Exercise builds up muscle fibers. If you stop exercising, your muscles will weaken and get smaller. Overeating causes fat cells to grow bigger as they store excess fat. The fat cells will shrink if you burn more calories than you eat.
Myth: “I should eat a lot of protein to have big muscles.”
Truth: You won’t get bigger of stronger muscles by gorging on protein. To build muscle, you need to eat a well-balanced diet and perform strength-training exercises. “For the average person, there is no need to add protein bars, shakes, or supplements. In fact, most people get more than enough protein in their everyday diet to support a strength-training regimen to build muscle,” says Platkin.
Myth: “The best way to get in shape is to train like my favorite celebrity.”
Truth: What works best for one parson can be significantly different from what will work best for you, points out Charla McMillian, a certified strength and conditioning specialist from Boston, Massachusetts.
The exercise routines and diets of popular celebrities are “usually only a snapshot of what the person may have done to achieve the appearance and performance of what we see on TV end in movies. That person may have also begun with a completely different body type, a schedule that permits endless focus on training and nutrition, and a team of expert dedicated to providing the celebrity with specific guidance.” Instead of trying to imitate your idols, ask coaches, gym teachers, and local fitness experts for workout advice that will work for you.
You can read the part 2 by click here.